22 January 2016

Article: 11 Misconceptions About CrossFit

Dynamic Song Warm-up
Perform (given movement) every time (given word / phrase) is said in the song ...
"Flower Song" ...
OHS with PVC; "Sally up/down" ...

Mobility
Banded Ankle Distraction
Calf S&F (KB)
T-spine smash (Ball)
Gut Smash (KB/slam ball)

Metcon
2k Row (Time)
Max Effort 2k Row

REST at least 5 min ...

AMRAP 16 min:
10 Overhead Squat (115/85#)
25 Sit-up (Ab Mat)
50 Double-unders (150 Singles)